FRIDAY

BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

40/30 Cal Row

30 Burpees

20 Push Ups

10 Inch Worms

PERFORMANCE

Metcon (5 Rounds for reps)

5 sets:

2:00 Amrap

8 Burpee Pull-ups

4 Wall Walks

Max effort Push-ups

—rest 1 minute between sets—
TARGET SCORE

Target number of reps each set: 15+ push ups

Minimum number of reps before scaling: 8 push ups

Rear foot elevated DB Split Squat (4X10)

4 sets: 10 reps (each side)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Standing Barbell Calf Raise (4X20)

4 sets: 20 reps